BROWN & RED RICE WITH CHIA & KALE vs MASHED POTATOES

Nutrition comparison per 100 g serving

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It's a tie — both foods score equally across 14 nutrient categories

BROWN & RED RICE WITH CHIA & KALE: 6 vs MASHED POTATOES: 6 (2 ties)

Overview

Nutrient	BROWN & RED RICE WITH CHIA & KALE	MASHED POTATOES	Winner
Calories	168 cal	381 cal
Protein	3.2 g	9.5 g
Carbs	32.9 g	81.0 g
Fat	2.3 g	0 g
Fiber	2.6 g	4.8 g
Sugar	0 g	0 g	Tie

Vitamin	BROWN & RED RICE WITH CHIA & KALE	MASHED POTATOES	Winner
Folate, total	10 UG	0 UG
Niacin	2.6 MG	0 MG
Thiamin	0 MG	0 MG	Tie
Vitamin C, total ascorbic acid	0 MG	28.6 MG

Mineral	BROWN & RED RICE WITH CHIA & KALE	MASHED POTATOES
Calcium, Ca	26 MG	0 MG
Iron, Fe	0.7 MG	1.7 MG
Potassium, K	123 MG	667 MG
Sodium, Na	194 MG	95 MG

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